HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
1:00 Cardio of Choice

10 bootstrapper

5 Yoga Push-Ups

10/10 Plank Clamshells

:20-30sec L-Sit or Tuck L-Sit Strength

B: Back Squat

Every 3:00 for 12:00 (4 Sets)

Set 1: 3 @ 85%

Set 2: 3 @ 85%

Set 3: 2 @ 90%

Set 4: 2 @ 90%

*Record heaviest 2rep

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP
10 Dbl DB Power Cleans (R+50/35, Rx 40/25)

12 Dbl DB Front Rack Forward Step Alt Lunges

10 Bar Muscle-Ups

12 Dbl DB Front Rack Forward Step Alt Lunges

20 Handstand Push-Ups

SUBS: step-ups are better on the knees than lunge, burpee pull-up, hand release PU